7-Day No-Sugar Anti-Inflammatory Meal Plan for High Cholesterol, Created by a Dietitian

Emily Lachtrupp, M.S., RD

February 4, 2024 at 9:11 AM·9 min read

Enjoy a week of no-sugar-added anti-inflammatory meals and snacks tailored to lower cholesterol.

Reviewed by Dietitian Jessica Ball, M.S., RD

In the United States, an estimated 10% of adults over the age of 20 are diagnosed with high cholesterol, defined as a level higher than 240 mg/dL, according to the Centers for Disease Control and Prevention. Cholesterol is a waxy substance that plays an important role in our body’s ability to make cells, vitamins and hormones. Excess cholesterol, however, can contribute to buildup of plaque in our arteries and increase the risk of heart disease, heart attack and stroke. High cholesterol has no symptoms and requires a simple blood test with a medical provider to check levels. Most healthy adults should get their cholesterol checked at least every four to six years, or more frequently if there are factors that increase risk, such as family history or a diagnosis of diabetes, according to the CDC.

Though added sugars can certainly be included in moderation in a healthy diet pattern, most of us eat beyond the American Heart Association’srecommended daily max of 9 teaspoons (36 grams) of added sugar for men and 6 teaspoons (25 grams) for women. Added sugars in excess can increase our total calorie intake and don’t offer much, if any, nutrition. Natural sugars, however, should be included as part of a healthy diet because they are found in foods like fruits, vegetables and unsweetened dairy, which provide a good source of many vitamins and minerals. Taking in excess calories isn’t the only con of added sugars: 2022 research published in Frontiers in Immunology links an intake of excess added sugars with an increase in pro-inflammatory markers that signal chronic inflammation. For many of us, it’s not realistic (or necessary) to avoid added sugars completely, though it’s worth taking a look at the nutrition label of some of the foods we commonly eat and seeing where added sugars are making their way into our daily routine.

In this meal plan, we map out a week of heart-healthy anti-inflammatory meals tailored to improve cholesterol levels while reducing inflammation. You’ll find meals and snacks filled with anti-inflammatory ingredients, such as healthy fats from fish, nuts and olive oil, plus plenty of antioxidant-rich produce, like berries, cherries, dark leafy greens, beets and broccoli. Because weight loss may improve cholesterol levels for people with overweight or obesity, according to the AHA, we set this plan at 1,500 calories a day, which is a level where many people will experience weight loss. For those with other calorie needs, we included modifications for 1,200 and 2,000 calories per day.

Can the Anti-Inflammatory Diet Lower Cholesterol?

High cholesterol is influenced by many factors, including diet and exercise habits as well as genetics and family history. Though the nutrition advice for lowering cholesterol has historically centered around cutting back on dietary fat and processed meats while increasing fiber intake, the anti-inflammatory diet is emerging as an exciting tool that may reduce cholesterol levels and improve heart health. Research shows that the anti-inflammatory diet can play a role in reducing cholesterol for some people. Chronic inflammation may increase LDL (often called bad or unhealthy cholesterol) while decreasing HDL (often called good, or heart-healthy cholesterol) and even contribute to high total cholesterol levels and an increase of plaque buildup in the arteries. Further research published in 2020 in the Journal of the American College of Cardiology found that a diet rich in anti-inflammatory foods may reduce the risk of developing heart disease. If you have high cholesterol or simply are looking to eat a more nutritious diet, aim to eat more anti-inflammatory foods. Check out our 38 Anti-Inflammatory Dinners You Can Make in 30 Minutes for even more inspiration.

Anti-Inflammatory High-Cholesterol Foods to Focus On:

Fish, especially fatty fish like salmon, tuna, sardines and mackerel
Nuts and seeds, including natural nut butters, chia and flax
Dark leafy greens
Beets
Sweet potato and winter squash
Cruciferous veggies (broccoli, cabbage, Brussels sprouts, cauliflower)
Olive oil
Avocado
Berries (blueberries, raspberries, blackberries, strawberries)
Citrus fruits
Cherries
Plums
Pears
Apples
Whole grains (oats, bulgur, quinoa)
Legumes (beans and lentils)

How to Meal-Prep Your Week of Meals:

Make Anti-Inflammatory Chicken & Beet Salad to have for lunch on Days 2 through 5,
Prepare Bircher Muesli to have for lunch on Days 2 through 4.

Day 1

*photography / Caitlin bensel, Food Styling / Emily Nabors Hall*

Breakfast (297 calories)

1 cup nonfat plain strained Greek-style yogurt
⅔ cup cherries, fresh or frozen
3 Tbsp. sliced almonds

A.M. Snack (131 calories)

1 large pear

Lunch (357 calories)

1 serving Chickpea Tuna Salad

P.M. Snack (218 calories)

¼ cup unsalted dry-roasted shelled pistachios
½ cup blueberries

Dinner (504 calories)

1 serving Sheet-Pan Salmon with Sweet Potatoes & Broccoli

Daily Totals: 1,507 calories, 69g fat, 91g protein, 140g carbohydrate, 28g fiber, 1,284mg sodium

Make it 1,200 calories: Reduce to 2 Tbsp. sliced almonds at breakfast, change A.M. snack to ½ cup blackberries and omit pistachios at P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter to lunch.

Day 2

*PHOTOGRAPHER: JEN CAUSEY, FOOD STYLIST: MELISSA GRAY, PROP STYLIST: SHELL ROYSTER*

Breakfast (375 calories)

1 serving Bircher Muesli

A.M. Snack (95 calories)

1 medium apple

Lunch (410 calories)

1 serving Anti-Inflammatory Chicken & Beet Salad
1 clementine

P.M. Snack (87 calories)

½ cup nonfat plain strained Greek-style yogurt
⅓ cup raspberries

Dinner (473 calories)

1 serving Chickpea & Potato Curry
2 cups mixed greens
1 serving Lemon-Garlic-Parmesan Vinaigrette

Evening Snack (73 calories)

1 serving Tart Cherry Nice Cream

Daily Totals: 1,519 calories, 69g fat, 61 g protein, 177g carbohydrate, 31g fiber, 1,584mg sodium

Make it 1,200 calories: Change A.M. snack to 1 plum, omit mixed greens with Lemon-Garlic-Parmesan Vinaigrette at dinner and omit Tart Cherry Nice Cream at evening snack.

Make it 2,000 calories: Add 1½ Tbsp. natural peanut butter to A.M. snack and add 1 avocado, sliced, to the side salad at dinner.

Day 3

<p>Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist Jennifer Wendorf</p> — Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist Jennifer Wendorf

Breakfast (358 calories)

1 serving Bircher Muesli

A.M. Snack (200 calories)

1 medium apple
1 Tbsp. natural peanut butter

Lunch (410 calories)

1 serving Anti-Inflammatory Chicken & Beet Salad
1 clementine

P.M. Snack (62 calories)

1 medium orange

Dinner (462 calories)

1 serving Lemon-Garlic Chicken Casserole

Daily Totals: 1,491 calories, 63g fat, 74g protein, 167g carbohydrate, 29g fiber, 1,574mg sodium

Make it 1,200 calories: Change A.M. snack to 1 plum and substitute 1 serving Chopped Salad with Chickpeas, Olives & Feta for the Anti-Inflammatory Chicken & Beet Salad at lunch.

Make it 2,000 calories: Increase to 2 Tbsp. natural peanut butter at A.M. snack, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Massaged Kale Salad to dinner.

Day 4

*Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely*

Breakfast (358 calories)

1 serving Bircher Muesli

A.M. Snack (197 calories)

¼ cup unsalted dry-roasted shelled pistachios
¼ cup blueberries

Lunch (410 calories)

1 serving Anti-Inflammatory Chicken & Beet Salad
1 clementine

P.M. Snack (87 calories)

½ cup nonfat plain strained Greek-style yogurt
⅓ cup raspberries

Dinner (437 calories)

1 serving Super Green Pasta

Daily Totals: 1,489 calories, 78g fat, 71g protein, 134g carbohydrate, 32g fiber, 1,455mg sodium

Make it 1,200 calories: Omit pistachios at A.M. snack and substitute 1 serving Chopped Salad with Chickpeas, Olives & Feta for the Anti-Inflammatory Chicken & Beet Salad at lunch.

Make it 2,000 calories: Add 1 serving Everything Bagel Avocado Toast to lunch, add ¼ cup sliced almonds to P.M. snack and add 1 serving Massaged Kale Salad to dinner.

Day 5

Breakfast (330 calories)

1 serving Anti-Inflammatory Lemon-Blueberry Smoothie

A.M. Snack (131 calories)

1 large pear

Lunch (410 calories)

1 serving Anti-Inflammatory Chicken & Beet Salad
1 clementine

P.M. Snack (87 calories)

½ cup nonfat plain strained Greek-style yogurt
⅓ cup raspberries

Dinner (471 calories)

1 serving Chicken & Cabbage Soup with Pesto
2 cups mixed greens
1 serving Lemon-Garlic-Parmesan Vinaigrette

Evening Snack (73 calories)

1 serving Tart Cherry Nice Cream

Meal-Prep Tip: Reserve two servings Chicken & Cabbage Soup with Pesto to have for lunch on Days 6 and 7.

Daily Totals: 1,502 calories, 70g fat, 75g protein, 160g carbohydrate, 31g fiber, 1,619mg sodium

Make it 1,200 calories: Change A.M. snack to 1 plum, substitute 1 serving Chopped Salad with Chickpeas, Olives & Feta for the Anti-Inflammatory Chicken & Beet Salad at lunch, and omit Tart Cherry Nice Cream at evening snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios to A.M. snack and add 1 medium avocado, sliced, to the side salad at dinner.